WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 180116 Workout

    15min EMOM

    1min - 5 Power clean @ 65-75% of todays 1RM
    2min - 200m run
    3min - 20 ring dips (modify ring dips to number that can be performed in 45s.)

    6min EMOM

    1min - Lean away pull ups x 3-4 reps @ 4111
    2min - Bottom up KB carry 20m each arm

  • VOIMA/TEKNIIKKA Strength

    EMOM for 8min.

    Shoulder Press x 1 rep.
    Loads per % 55,65,70,75,80,85,90,95

    Rest 2min. Before:

    Every 2min. For 6min. (3 sets)
    Shoulder Press x 1 rep. @ 101-105%

  • Bench Press Strength

    Bench Press 5x6 *spot each other

    TRX Row 5x5 with 5 sec hold at top

    45sec mobility

    3.5 min rounds
    25mins

    Stretch of the Day
    Roll out your adductors (enjoy this one)

  • 111215 Workout

    LEVEL 1:
    FOR TIME:
    2 kierrosta:
    - soutu 500m
    - 30 x tempaus kuula/kässäri
    - 20 x box jump

    LEVEL 2:
    FOR TIME:
    3 kierrosta:
    - 15 x leuka
    - 15 x mave (50/40KG)
    2 min lepo
    400 m juoksu

  • WOD 25.11 Strength

    Front squat 3 x 10
    (heavier than last week)

  • WOD 24.11 Strength

    Push press + push jerk 2+1 (every 2 minutes, 5 sets)

  • Fitness/Performance Workout

    A.
    Three sets of:
    Deadlift x 6-8 reps @ 2011
    Rest 90 seconds
    Ring or Stationary Dips x 20-25 reps
    (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
    Rest 90 seconds

    B.
    Three rounds for time of:
    500 Meter Row
    15 Hand-Release Push-ups
    25 Kettlebell Swings (32/24 kg)

    If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.

  • EMOM 10 Snatch+ hang snatch Strength

    EMOM 10 Snatch+ hang snatch

    2 sec pause at receiving position.Moderate weight, focus on technique. Keep the same weight through the workout.

  • Partner Push and Pull Workout

    Pronated grip DB Press - Bent DB Row
    4 x 12

    TRX Tricep Extension - TRX Bicep Curl
    4 x 12

    Alternating with a partner AMRAP 13 minutes
    17 minutes

  • Co-core-dination Workout

    Lets get your brain and your body working together!

    1. hollow Deadbug x 10/ side (keep tailbone off floor, ribs and hips glued together)

    2. add 5-10# weight to hands if doable with good form

    3. Axis crawl x10/ direction

    4. SA SL Straight arm Plank x 30s per side

    10 minutes NOT AN AMRAP
    slow and controlled through your axis crawls and dead bugs is going to work you harder and help you #bebetter

    12 minutes